Exercise
Alternate Leg Raise
The Alternate Leg Raise is a controlled core exercise that builds strength and stability by lifting one leg at a time while staying steady.
Alternate Leg Raise
The Alternate Leg Raise is performed lying on your back while lifting one straight leg at a time off the floor. It is useful for developing core control because it challenges you to stabilize your body while one side moves, keeping tension steady throughout the set.
You should feel the work mainly in the front of your core, with support from your hips to keep your body stable. Focus on keeping your lower back close to the floor, moving each leg slowly, and maintaining control through the full range without rushing the lift.
This exercise fits well into warm-ups, core circuits, or endurance-focused training blocks. You can make it easier by bending the knees slightly or limiting the lift height, or harder by lowering the leg more slowly and increasing time under tension.
How to Perform the Alternate Leg Raise
- Lie flat on your back with legs extended and arms at your sides, palms facing down for stability.
- Engage your core by drawing your navel toward your spine and press your lower back into the floor.
- Inhale and slowly raise your right leg to approximately 45-60 degrees while keeping your knee straight but not locked.
- Exhale as you lower your right leg back to the starting position with control, not allowing it to touch the floor completely.
- Immediately raise your left leg to the same height while maintaining core engagement and keeping your lower back pressed into the floor.
- Lower your left leg with control while preparing to raise your right leg again, maintaining a steady breathing rhythm throughout.
- Continue alternating legs in a fluid motion, focusing on using your lower abdominal muscles rather than momentum to lift each leg.
- Keep your head and shoulders relaxed on the floor throughout the exercise, avoiding the tendency to lift your head or strain your neck.
Important information
- Make sure your lower back remains in contact with the floor throughout the entire movement to protect your spine.
- Keep your legs straight but not hyperextended, with toes pointed slightly toward your body for optimal muscle engagement.
- If you experience lower back pain, reduce the height of your leg raise or place your hands under your glutes for additional support.
- Focus on slow, controlled movements rather than speed to maximize core activation and prevent using momentum.
FAQ - Alternate Leg Raise
Alternate Leg Raises primarily target the rectus abdominis (six-pack muscles) and the lower abdominal region, while also engaging the hip flexors as secondary movers. The exercise also activates the transverse abdominis, which helps stabilize your core throughout the movement.
For an easier version, bend your knees slightly while performing the movement or decrease the range of motion. To increase difficulty, add ankle weights, extend the time under tension by lowering your legs more slowly, or progress to holding your upper body slightly elevated off the floor throughout the exercise.
Alternate Leg Raises are generally safer than double leg raises for those with mild back concerns because they create less strain on the lower back. However, ensure you maintain proper form by keeping your lower back pressed into the floor throughout the movement, and stop if you experience any pain.
The most common mistakes include arching the lower back (instead of keeping it pressed into the floor), raising the legs too high (which reduces abdominal engagement), and using momentum rather than controlled movement. Focus on quality over quantity, maintaining a steady pace with full control of each repetition.
You can safely perform Alternate Leg Raises 2-4 times per week as part of your core training regimen. For optimal results, incorporate them into your routine with 2-3 sets of 10-15 repetitions per leg, allowing at least 24 hours between sessions for recovery.
Alternate Leg Raise
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